3 Sessions/Wk – Long Course Swim Plan for Athletes with a CSS/100m of 2:30 or more (Base)

CSS/100m = 2:30 or more.
Number of swim sessions per week available = 3.
This is a Long Course Triathlon swim training plan for the Base phase, lasting 8 weeks. This plan is designed for athletes with a CSS/100m result of 2:30 or more who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 1 hour and the maximum volume per week is 3 hours.
This plan starts at any time you choose.
For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 2

1:00:00

2000m

CRITICAL SWIM SPEED TESTING

Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training.
The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile.
Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing.
To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html
Session:
---------------
Warm up:
Optional 500m Steady swim (Every 5th length do as Medley)
200m Mixed stroke
200m Drills (Own Choice)
100m Build every 25m
Optional second 100m Build every 25m
---------------
Main Set:
400m Time Trial - record the time
Recovery swim until ready to do it again (mixed stroke)
200m Time Trial - record the time
Recovery swim until ready to go again (mixed stroke)
50m Time Trial, record time
---------------
Cool Down:
250m Mixed stroke

Sample Day 4

1:00:00

1400m

SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...!
---------------
Warm Up:
100m F/C
100m Mixed Stroke alternating Backstroke and Breaststroke
4x50m (15seconds recovery) 25m fast, 25m easy.
---------------
Main Set:
9x100m @CSS/100m (CSS/25m recovery)
---------------
Cool Down:
100m Mixed Stroke Cool Down

Sample Day 6

1:00:00

1400m

ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl.
---------------
Warm Up:
10 Sink downs (Drill)
50m F/C – Easy
50m Backstroke
50m Breaststroke
50m F/C – Easy
-
2x
-
50m Kick with fins
50m F/C Bubble, bubble, breathe
---------------
Main Set:
All as CSS/100m+5 seconds with a CSS/25m as recovery.
9x100m
---------------
Cool Down:
100m Mixed Stroke
Upper body stretching

Sample Day 9

1:00:00

1200m

30TSS

SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.---------------Warm Up:400m Own choice---------------Main Set:Focus on timing and don’t let the lead arm drop aim to extend and rotate into each catch:(With fins)All with 15 seconds recovery:–––2x:–100m as 25m left kick, 25m right kick 50m F/C100m as 50m 6-1-6, 50m F/C100m as 75m 6-3-6, 25m F/C–100m smooth swimming, 15 seconds recovery--------------Cool Down:100m mixed stroke cool down.

Sample Day 11

1:00:00

1400m

SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...!
---------------
Warm Up:
100m F/C
100m Mixed Stroke alternating Backstroke and Breaststroke
4x50m (15seconds recovery) 25m fast, 25m easy.
---------------
Main Set:
5x100m @CSS/100m (CSS/25m recovery)2x200m @CSS/100m (CSS/50m recovery)
---------------
Cool Down:
100m Mixed Stroke Cool Down

Sample Day 13

1:00:00

1400m

ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl.
---------------
Warm Up:
10 Sink downs (Drill)
50m F/C – Easy
50m Backstroke
50m Breaststroke
50m F/C – Easy
-
2x:
-
50m Kick with fins
50m F/C Bubble, bubble, breathe
---------------
Main Set:
All as CSS/100m+5 seconds with a CSS/25m as recovery.
-
3x:
-
1x200m
2x50m
---------------
Cool Down:
100m Mixed Stroke
Upper body stretching

Sample Day 16

1:00:00

1200m

30TSS

SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.---------------Warm Up:400m Own choice---------------Main Set:5x100m, 15 seconds recovery. (With fins)As every 2nd length Drill:#1 Drill = 6-1-6#2 Drill = 6-3-6#3 Drill = Bubble bubble breathe#4 Drill = 6-3-6#5 Drill = 6-1-6200m Smooth swimming focussing on body rotation and using the rotation to move the arms, not the other way round!--------------Cool Down:100m mixed stroke cool down.